Reducing cholesterol naturally

How To Raise Your Good Cholesterol Levels

A lot of cholesterol diet advice focuses on reducing bad cholesterol (LDL), however it’s also hugely beneficial to raise your levels of high-density lipoprotein (HDL) cholesterol – the “good” cholesterol. Experts believe HDL acts as a scavenger, carrying bad cholesterol away from the arteries and back to the liver, where it is broken down and passed from the body.

UK health guidelines recommend that Total Cholesterol should be less than 5.2 mmol/L (201 mg/dl), and HDL Cholesterol should be at least 1 mmol/L (39 mg/dl).

1. Olive Oil

The heart-healthy monounsaturated fats found in olive oil can increase your good cholesterol (HDL) and lower the inflammatory impact of bad cholesterol (LDL) on your body. I use olive oil for pretty much all my cooking. I especially love using infused olive oils, for example:-

Garlic infused olive oil to coat vegetables before roasting.

Chilli infused olive oil to stir-fry chicken and crunchy vegetables.

Basil infused olive oil drizzled over salads.

2. Brown Rice

Brown rice can also give your good cholesterol (HDL) levels a boost because it is rich in soluble fibre. It takes quite a while to cook, so I always put it on the boil at the start of cooking my meals so that it’s ready in time. I generally cook more than I need so that I can use the leftovers to make things like rice salads or egg-fried rice.

3. Salmon

In a study from the Western Human Nutrition Research Centre, good cholesterol levels increased by 10% when volunteers ate a salmon-rich diet for 20 days. Experts recommend eating at least two servings of oily fish per week, such as salmon, trout, sardines, tuna and mackerel.

4. Avocado

Avocados are a good source of monounsaturated fats, which can help to increase good cholesterol (HDL) levels. I try to eat avocado at least three times a week, for example in sandwiches with smoked salmon, on oatcakes with a pinch of salt, chopped up in salads or on their own with a dollop of houmous.

5. Blueberries

Berries, especially blueberries contain an antioxidant that is also found in grapes and is responsible for the increase of good cholesterol (HDL). Blueberries contain lots of other health benefiting plant-nutrients, such as soluble dietary fibre, minerals and vitamins, that contribute immensely towards health and wellbeing. I love eating them with yoghurt and muesli in the morning, or adding frozen berries to smoothies.

6. Red Wine

Good news:- red wine, when consumed in moderation, can help to improve heart health! It contains antioxidants, which can help prevent heart disease by increasing levels good cholesterol (HDL) and protecting against artery damage. Experts recommend drinking no more than two small glasses per day though, otherwise it can have a detrimental impact on your health.

About me

I'm Alice, a 34 year old from the UK. I love food and cooking, and have always been interested in nutrition. So when I found out I had high cholesterol in February 2016, I decided to figure out what changes I could make to my diet that would help to reduce it naturally, without medication. I started this blog so that I could share my experiences and tips, whilst keeping myself on track during the process.

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